Excess Weight May Increase Your Back PainIn most cases, excess weight doesn’t outright cause back pain, but the two are still closely related. That’s because the extra weight puts additional pressure on the discs in your spine, which is ultimately the source of that sharp, often debilitating pain you feel in your back.

When your back is hurting, it can be difficult to work up the motivation to get up and move, but it’s absolutely critical. Low impact movement is, of course, the best, so focus on movement that doesn’t make your back feel even worse than it already does. Walking will probably be your go-to exercise, but even that can add to the pain you’re feeling. If it does, your best bet is to walk in a pool. It may sound silly, but walking in shallow water will actually do quite a lot to help alleviate the pain.

One of the best, fastest, safest ways to lose weight is to eat foods that are not calorically dense. The problem with the Standard American Diet (SAD) is that it tends to focus on foods that are high in calories, and low in nutrition. That would be fine if we lived in a Hunter-Gatherer society, but we don’t. Instead of loading up on meats and grains, stick with fresh vegetables as your mainstay. Many of these foods are actually calorie negative, because your body burns more calories digesting them than the foods actually contain. That’s a win for you because you feel full, and your body gets plenty of nutrients, so it doesn’t go into “hibernation mode” and start hoarding fat, which can often happen if you go on one of the starvation, fad diets you find on the internet.

The combination of loading up on fresh vegetables and committing to a walking regimen is a powerful one-two punch that will help you lose the excess weight, and make your back feel better.